AMRAP 32' (Team of 3):
18 Synchro OH Lunges w. Plate @20/15kg
18 Clean-and-Jerks @50/35kg
16 Synchro Bar Facing Burpees
18 calorie Row*
*1 person is rowing, 2 person hanging on bar.
If someone falls, then they have to switch on the rower

For time.

21/16 cal assult
9 squat clean @ 50/80kg
4 rope climb
9 squat clean @ 50/80kg
21/16 cal assault bike

Rest 3min

21/16 cal assult
6 squat clean @ 60/90kg
4 rope climb
6 squat clean @ 60/90kg
21/16 cal assault bike

Rest 3min

21/16 cal assult
3 squat clean @ 70/100kg
4 rope climb
3 squat clean @ 70/100kg
21/16 cal assault bike

Recovery 15 min

Ski/row/bike

AMRAP 2 HSPU
AMRAP 2 TTB
AMRAP 2 Row Calories
AMRAP 3 Pull ups
AMRAP 3 Burpee box jumps
AMRAP 3 Single arm devils press 22,5/15kg

Amrap 10

10 + 10 Buck walk
20 m Bear walk
20 m Duck walk
20 m Bunny hop

• Global Foam Roll Lateral Quads x 60s each
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

8 rounds
8 x No Push-Up Burpee
20m Sled Push
8 x Side Plank Rotation (4/side)

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

40 - 57,5 kg

AMRAP 7

20 box over burpees
18 cal row

5RFT:

3 Hang Power Snatch 70kg
6 T2B
9m HSW
12 cal Ass Bike